Category: Sport

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: Halting Snatch + Low Hang Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Halting Snatch pause just below the knee for 2-3 seconds. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: Halting Clean + Low Hang Power Clean + Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Halting Snatch pause just below the knee for 2-3 seconds. 2) 3 rounds AQAP: 21 Kettlebell Swings 53/35 15 Toes-to-bar 9 Deadlifts 185/135 Extra Work: 3) Pistol Squat: 10 minutes Practice Work on any facet of a Pistol Squat. 4) Single Arm Kettlebell Upright Row: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. For results post detailed…

*Winter 2018 Holiday Schedule HERE WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength…

*Winter 2018 Holiday Schedule HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Box Jump Overs  24/20 + 10/side Single Arm Dumbbell Push Press 50/35 Even – 2 minutes Ski/Bike/Row/Run + 20 D-Ball Over the Shoulder 100/70 + 50 Double-unders Scale as needed. We are looking for you to get at least 60 seconds of rest each round. Work a pace on the machine that you can maintain for all 8 sets. Don’t go out too hot! Extra Work: 2) Turkish Get-up: 5 sets of 3 Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 3) Banded Face-Pulls: 100 Reps Focus on position and activation, not speed. Take your time, break-up as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Muscle Snatch + 2 Snatch Balance Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Muscle Clean + Thruster + Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. 1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch High Pulls Start around 60-70% of your 1RM. Load as deemed fit, make sure the bar is getting to Sternum or above each rep. Reset on the floor each repetition. Reference last week for loading. 2) AQAP: 50-40-30-20-10 Wall Balls 20/14 25-20-15-10-5 Pull-ups We are looking for around 10-12 minute workout for our general pop here. Scale appropriately, bring volume down as needed for your abilities. Wall Balls are divisible…

*Winter 2018 Holiday Schedule HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch. 2) AQAP: 21 Hang Power Cleans 95/65 21 Bar Facing Burpees 15 Front Squats 95/65 15 Bar Facing Burpees 9 Squat Cleans 95/65 9 Bar Facing Burpees Extra Work: 3) Hip Extension: 3 sets…